Great workout this am! Arms, legs, and abs, and was able to run about 1.5 miles befo9re the ankle started to tire. Stopped as soon as it did, didn't push it, and now it feels great with no swelling. I'm goping to keep doing my ankle exercises and take it slow.

Hey Doug ...good that you're take time and care w/ that ankle. It will heal in time. I'm going through the same thing w/ my knee right now.

Impatience is the enemy.

Got home too late from work too late Friday night to hit the gym so I did a brisk 2 mile walk instead. Should have done weight training Saturday but my wife asked me to wait for her to get back from work so she could go with me and by the time she got home it was too late to go. Felt a pang of guilt which is good.

Did chores half the day on Sunday and later in the day, got the bike out and did a 17 miler . Knee was OK. Today will be weights.

Hey Chuck. Great job on that 4 miler.

Happy Memorial Day and keep at it Fitness Buffs...

[Edited on 5/30/2011 by les_paul_sunburst]

____________________"In my dream the pipes were playing
In my dream I lost a friend
Come down Gabriel and blow your horn
Cause some day we will meet again"

Weights this am, was able to get in 3.5 miles in 40 mins. on the treadmill! Ankle felt pretty good, it's coming along now. I'm still going to take it easy. I have to fight that urge to push it to the limit and just let it heal.

I am still on my old guy quest to fitness on the weights. Back 18 months now. From no conditioning basically to some mid point now I guess. I do all the body parts, work around the arthritis in the joints, and get lots of recovery time (ultra key at age 55). I think most people my age don't realize the hit it hard and then OFF days being far more critical than at age 20 or 30 or even 40. Once I realized that, I started making gains on the weights with MORE off days. I lift 3 maybe 4 times a week is all, but I try to lift as much as my joints and muscles will allow. Focus on the big lifts as core. Since I never had big legs I have focused on squats the most over all. The side benefit is you build more torso strength beyond just legs on squats over anything. They are king. So I feel incredibly more stable, all parts integrated, and a kind of total body strength I was really lacking. My lower back and hips ache LESS with conditioning, which is a paradox it seems, but I find pushing the body beyond what you think you should with arthritis actually helps it tremendously in a long run effect deal.

so I plateau momentarily on the old guy squat goal of 405 full down. Working hard at the 365 level until I can get 3 full full down reps and then I try 405. I almost tried a 405 walk out only yesterday but decided next time. I want to see what it feels like to just have that weight on my back, do a couple partial dips so when i really try it I know the weight. May do walk outs for a month before I really try a real squat, so my mind has accepted the weight already. Two year goal.... 500. I'm dreamin most likely.

screw age!

____________________*We Speak Analog* all else is a foreign language...

Ran three light & easy with my 11 year old son this morning at about 10:30 pace in the mid-morning heat. He's just getting ready for his second Peachtree Road Race 10K on the 4th of July, but he kept his feet moving up/down the hills for the full 3 miles. He wanted to finish the last big hill so I was proud of my little man.

I took yesterday off after going hard on the track, street, bike and weight room to end last week.

I am 45 years old, and I have recently started my "its now or never" fitness routine. I was formerly a very fit athlete, who has let my weight get as high as 235. I am down to about 225 now, with 185 as my goal. My problem is various injuries from my youth that are bothering me now more than ever before, plus a really bad back. So far I am putting in 3 miles at the track, about three or four times a week. Walking - my back will not allow me to run yet. I am also trying to simply eat smarter. Wish I didnt like beer, but I do. Any advice from your successes would be great, and encouragment never hurts either.
Thanks!

Add some strength training 2-3 days per week. It will add lean muscle and prevent bone loss, and should actually help with some of the injuries you have, and especially with the back. Start slow and easy; this is a lifestyle change! And post here often.

Thanks for the reply Doug. I am starting slow, and I have been doing some light lifting also - failed to mention that in my first post here. I also am trying to do alot of stretching while I watch tv. That has really helped. I hope I can use this thread as a tool for a little light accountability!

Had a great time, and work out, with my duaghter the other day. Made 3.5 miles in 40 minutes yesterday and the ankle felt much better, no soreness or swelling at all today. I'm almost back! Rest day today.

When I started doing more than just distance running, the key was getting over the idea that I had to have 60-90 minutes of free time or it wasn't worth doing anything at all. I set a goal of how many pull ups I could do in a day (I could do 1 regular pull up or 2 chinups at that point). I'd shoot for 15. On those days, I'd do them at different times during the morning/day/night until I got to 15. My goal was to be able to do 20 chinups at one time, but at first I just wanted to do that number over an entire day. Same thing for pushups (get some perfect pushups handles...well worth it).

Now I actually do go to the gym a few times a week but I wouldn't have stuck with it if I felt that was the only way.

I ran 6 today in the mid morning heat (was already 81 degrees when I started). I should have gotten out 2.5 hours earlier. I'm going to hit the gym for 45 minutes later this evening.

Did 3.25 miles yesterday afternoon at a really good pace. Actually ran half of the last lap to test out the back. It felt better and the laps are getting easier and faster...no strolling here! Added a little light lifting when I got home. Weight down to 221. I will be below 220 before the weekend is over!
I do think it is time to buy some decent shoes though.....

Okay... I'm gonna dive in and give this whole fitness thing a go. I have not been in real good shape, well, ever. I played football in college, but that was b/c I was over 6 feet and 300 lbs. Coach basically found me on campus and said, "You play ball?" Next thing I know I'm an OG.

So... will start this puppy off today. I guess my lunch plans for the Burger Joint will have to change...

Go for it Rubba! Just do what you know you will stick with and build up gradually. Had another great workout today with my daughter, was able to run 3.75 miles in 40 minutes. Ankle seems to be getting stronger every day. It's about time!

Yesterday I did a 16 miler on the bike. I have been averaging about 16 miles an hour so this ride should have taken me just 1 hour or so.

However, just like last weekend, rain hit me with about 5 miles to go. This time it was a huge thunderstorm, so I had to take shelter with a couple other cyclists under a freeway underpass that the bike trail runs underneath.

A bit of excitement while we waited as lightning hit a transformer just across the road from us with a loud flash and crack of thunder as well as a cascade of sparks from the transformer!

Note to myself...no more riding what is pretty much a lightning attracting metal tube in the rain! ...

Welcome to nuwaydawg and Rubba as well !

[Edited on 6/5/2011 by les_paul_sunburst]

____________________"In my dream the pipes were playing
In my dream I lost a friend
Come down Gabriel and blow your horn
Cause some day we will meet again"

Weights and running today. HTe ankle seems almost back to normal, but I think I'll take it easy again today and then go for a real run on Wednesday and see how it holds up. My next goal is portion control, where I fail miserably and often.

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